12 nutrition recovery fat

UNIVERSITY

Recovery
Nutrition
Fat Requirements,
Performance, Timing and
Sources


Lesson Overview
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Basic fat structure and function
Fat effects on hypertrophy and body composition
Are you high fat or high carb?
Fat Intake Recommendations
Fat Meal Timing
Fat Periodization
Fat Source Selection


Fat
Function
Internal organ cushion
Body temperature

Vitamin absorption
Cell membranes structure and function
Hormones and prostaglandin production (interleukins)
Lubricants
9kcal/g

Types
Saturated (meat, dairy, tropical oils)
Medium Chain Triglyceride
Short Chain Fatty Acids: Butyrate (milk, grains, seeds, nuts)
Monounsaturated (olive, macadamia nut oil) Omega 9
Polyunsaturated (fish, vegetable oil, nuts, avocado)
Omega 3: Alpha-linolenic acid, EPA, DHA
Omega 6: GLA, Arachidonic Acid, Linoleic Acids (Flax seed)


Structure


Fat Effect on Resistance Training
Performance
Fat is not limiting factor in resistance training
Intramuscular triglycerides used in training but limited
Anerobic dependent
Hypertrophy
Low fat (15%) alter testosterone levels
Low carb (30%) can alter free test:cortisol ratio
Type of fat overfed can matter, PUFA vs Saturated fat
Decrease visceral fat gain and increase lean mass
PUFA Omega 3

Increased protein accretion
Enhanced intracellular signaling via membrane fluidity


Fat on Body Composition
Low Fat intake and drops in testosterone likely more related to energy
availability (body fat and energy intake)
Low carbs diets related to lower insulin and IGF1
Ketogenic diets trend toward decrease performance and FFM losses

In overweight and obese populations, calories equated, the
carbohydrate and fat percentages are not impactful.
Interindividual difference between carb and fats


Are You High Carb or High Fat?
• During exercise and at rest individuals can have 4x the difference in fuel substrate
utilization
• Improved insulin sensitivity may lose more weight on high carb diet
• Insulin resistant individuals may lose more on low carb diet
• Low training volume considerations

Advantage high fat:
Ease of Calorie Surplus
Slowed Digestion and Hunger
Low food volumes
Disadvantage high fat:
Low insulin levels
Lowered gym performance
Can over suppress appetite for hard gainer

Easy fat storage
Lower glycogen levels (AMPK)

• Monitor blood glucose, A1c , and lipid levels for dietary response


Fat Intakes
0.5-1.5 g/kg/day or 0.3-0.7 g/lb/day
*recommend lower intake for optimizing lean mass
15-30% of total energy needs

Optimal Protein and Carb Intake should not be compromised by a high
fat intake
Omega 3: American Heart Association AHA 1g per day, 3-4g
recommended
Omega 6: AHA: 5-10% PUFA (12-17g)
<10% Saturated fat
Remainder mix of MUFA and PUFA


Fat Periodization
Post Show
Hunger high fat intake palatable and decrease GI transit
Offseason
Low fat intake to increase carb and insulin levels
Contest Prep
Balance between carbs and fats for performance and dietary adherence
Cruise Phase
If insulin resistant via GH/insulin usage, increase fats lower carbs
This may correspond with lower training volume as well

AAS dosage lowered decreases carbohydrate and protein partitioning
Fat Cycling
Higher Fat and Low carb on off days from training
Low calorie more tolerable
Insulin resistance and inflammation management?


Fat Meal Timing
Even spread of fat during the day
Less fat around training
Increase fats at times for blood glucose management
• Pre bed
• Intra-workout
• Morning work flow


Fat Source Selections
• Reduce Saturated Fats and Replace with PUFA and MUFA
• MUFA being the largest contributor to fat intake
Fat choices:
Wild Caught Salmon, Trout, Sardines
Grass Fed Beef
Omega 3 eggs
Avocado
Nuts (macadamia, almond, walnuts, peanuts, brazil nuts)
Seeds (Flax seed, Chia Seed)
Oils (Extra Virgin Olive oil, mac nut oil, avocado oil, peanut oil)
Dark Chocolate
Low Fat Dairy
Limit:

Butter, Lard, Trans fats, Refined Vegetable oils, Processed meats, fried
foods,


References
Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations
for natural bodybuilding contest preparation: nutrition and
supplementation. J Int Soc Sports Nutr. 2014;11:20. Published 2014
May 12. doi:10.1186/1550-2783-11-20
Iraki J, Fitschen P, Espinar S, Helms E. Nutrition Recommendations for
Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel).
2019;7(7):154. Published 2019 Jun 26. doi:10.3390/sports7070154
Schoenfeld B. Science and Development of Muscle Hypertrophy.
Champaign, IL: Human Kinetics; 2021.